The National Health and Nutrition Examination Survey found that people who ate snacks in addition to three meals per day had higher levels of nutrients in their diets.

Research shows that people will eat more if a larger portion is offered to them. So, don’t sit down with the whole bag of chips. Measure out a serving, and enjoy.

Here are some ideas for healthy snacking.

Fresh apples make a great low-calorie and healthy snack

Fruit

People who added apples to their daily diet, without changing anything else about what they ate, lost 2 pounds in 10 weeks, according to one study.

Apple or pear with 10 almonds or one ounce Gouda cheese

1 medium apple, sliced with 1 Tablespoon peanut butter (150 calories)

Pear sliced and topped with 2 tablespoons crumbled blue cheese (About 150 calories)

1 small pear, sliced, with 4 whole grain crackers spread with 2 teaspoons reduced fat peanut butter

1/2 cup low fat cottage cheese with 1 cup fresh cherries (150 calories)

5 thin slices (1 1/2 ounces) prosciutto with 1 cup diced honeydew (About 150 calories)

1 piece crispbread spread with 1 tablespoon cashew butter and topped with 1/2 cup sliced strawberries (About 150 calories)

1 1/2 cups cubed honeydew melon, fresh mint, and 2 Tablespoons toasted flaked coconut

Cantaloupe Dippers: Mix 8 ounces nonfat plain yogurt, 1/4 cup unsweetened applesauce, 1/2 teaspoon cinnamon and 1/4 cup honey. Dip cantaloupe pieces in it. Bonus: the vitamin A in cantaloupe helps ward off viruses, but combining it with foods that are high in zinc, like yogurt, ensures that your body can utilize almost 100 percent of the nutrient.

Wrap slices of cantaloupe with proscuito; garnish with mint leaves or baby spinach leaves. Sprinkle with salt & pepper

1 cup mixed melon with 1/4 cup granola

1 nectarine with small iced latte

1 fruit popsicle

1 kiwifruit (46 calories)

1 small banana with 2 teaspoons peanut butter (or melt 15 chocolate chips with 2 tablespoons p-nut butter & dip the banana into it) & you could roll this into 1 whole wheat tortilla

Microwave 3/4 cup pitted frozen cherries (or strawberries) until warm; top with 2 tablespoons part-skim ricotta & 2 teaspoons slivered almonds

Veggies

People who bulk up on veggies lose 25 % more weight than people who just trim fat in their diets.

1 cup carrots, celery, and radishes with a dip made from 6 ounces plain non-fat yogurt and 1 tablespoon onion soup mix. (Carrots can decrease your odds of developing colon cancer- carrots are high in falcarinol, a compound that studies have shown lowers the risk of tumors.)

Caprese: Layer 1 large tomato slice with 1 oz part-skim mozzarella and 2 basil leaves; drizzle with olive oil and balsamic vinegar, sprinkle with a dash of salt

Add some avocado to your salsa to boost the cancer fighting properties & get four times more cancer-fighting lycopene and almost three times more immune boosting beta-carotene.

1/2 cup mixed raw veggies, 1 whole grain wrap, 2 oz low fat cheese

1/2 cup cooked edamame, no salt (Folate rich foods like edamame may help to even out mood swings. In a few small studies, people with higher levels of folate in their system reported less mood variability.)

Marinated broccoli: makes 2 services: 2 cups broccoli florets, 2 scallions, 1 tablespoon olive oil, 2 teaspoons red-wine vinegar, 1/2 teaspoon salt, pinch crushes red pepper flakes. Combine all ingredients & marinate at room temp for 2 hours.

Celery sticks with 2 tablespoons reduced fat peanut butter or 2 tablespoons low fat blue cheese dressing

Zucchini fries: preheat oven to 425 degrees, cut 2 zucchini into 3-inch sticks. Whisk an egg white in a small bowl, and add 1/4-cup milk. Combine 1/2 cup shredded Parmesan and 1/2 cup seasoned breadcrumbs in a separate bowl. Dip zucchini sticks into egg mixture, and then roll in breadcrumbs. Coat a baking sheet with cooking spray, and place zucchini on sheet. Bake for 25-30 minutes or until golden brown. Makes about 32 fries.

Sweet potato fries: contains only 76 calories per serving. Cut 2 scrubbed medium sweet potatoes into quarters; cut each quarter lengthwise into 4 wedges. Arrange on a baking sheet misted with nonstick cooking spray. Combine 1/2 teaspoon each salt, ground cumin, chili powder, and paprika with 1/4 teaspoon pepper. Sprinkle over potatoes. Bake for 20 minutes at 425 degrees or until potatoes are brown and tender, turning once. Makes 4 servings.

Edamame with ginger-chile sauce (Nibbles for a crowd): prepare 1 (12 ounce) bag shelled frozen edamame according to package directions. Set aside. Whisk together 4 teaspoons grated ginger, 4 teaspoons sesame oil, 2 teaspoons Thai chile sauce, 2 tablespoons honey, 1/4 cup low-sodium soy sauce, and 1/4 cup water. Serve sauce with edamame. (Serving size: 2 tablespoons edamame, 1 teaspoon sauce: 46 calories, 2 g fat, 3 g protein, 2 g fiber, 74 mg sodium, 19 mg calcium)

Carrot-chickpea salad: shred 4-5 medium carrots in a food processor. Combine in a large bowl with 1 cup canned, drained & rinsed chickpeas, 1/3 cup raisins, 2 tablespoons apple cider vinegar, and 1 tablespoon peanut oil. Sprinkle with 1 teaspoon ground ginger, 1/2 teaspoon chili powder, and 2 tablespoons chopped parsley. Mix well

Sweet potato chips: thinly sliced, oven baked and sprinkled with cinnamon or Mexican seasoning

Yogurt

Several studies link B12 deficiency to depression. While it isn’t an antidepressant, B12 rich low fat yogurt might help lift a bad mood.

1 cup fat-free yogurt mixed with 3/4 cup prepared sugar free Jell-O (any flavor)

1/2-cup nonfat plain yogurt, 1 tablespoon ground flaxseed, and 1 sliced banana

1 cup plain non-fat yogurt blended with 2 teaspoons no-sugar added raspberry jam

Nuts

Eat a few nuts, and you’re likely to eat 200 calories less per day. Nuts are high in fiber and protein, both of which help keep you satisfied.

According to a review in the The Journal of Nutrition, people who eat at least 1 ounce of nuts five or more times per week have a 35 percent lower risk for coronary heart disease. Researchers believed that components in nuts, including fiber, monounsaturated fat, and phytosterols, may help lower LDL (bad) cholesterol levels.

1/4 cup raw unsalted almonds (150 calories)

Cheese

Cheese plate

Spread 1/2 ounce part-skim ricotta on 2 whole grain crisps, top with 2 fresh figs (quartered) and drizzle with 1 teaspoon honey

3 slices mini pumpernickel with 1 slice Swiss cheese (150 calories)

1/2 cup low-fat cottage cheese mixed with 1/2 teaspoon cinnamon and 1 teaspoon no-sugar added jam

1/2 cup low-fat cottage cheese with 1 teaspoon toasted slivered almonds

Goat cheese and jam bite: 1/2 ounce goat cheese and 1/2 tablespoon apricot jam on water cracker (78 calories)

1/4 grapes, 1 slice Swiss cheese, and 1/2 ounce (about 11) roasted almonds

1 slice low fat cheddar cheese, 6 Wheat Thins, and 1 pear

Caprese skewer: grape and cherry tomatoes skewered with fresh basil and fresh mozzarella (bocconcini, seasoned with olive oil, sea salt, and black pepper

Cheese plate (192 calories): 1 ounce brie, 1/2 cup grapes, 15 pistachios

Mini Cheese plate: 1 halved red grape with a small chunk of Parmegiano-Reggiano cheese

Tapas: sliced manchego cheese with a wedge of guava or quince paste

Baked Brie with Cran-apple chutney (Nibbles for a crowd): preheat oven to 400 degrees. Arrange 32 (1/4 inch thick) slices French bread evenly on baking sheet. Bake until just toasted, 5 minutes. Remove from oven; reduce heat to 350 degrees. Place 1 pound Brie cheese in center of pie plate; pour chutney on top. Bake 23 minutes, until soft. Serve hot Brie with toasted bread. (Serving size: one slice bread, 1/2 ounce Brie and chutney: 57 calories, 4 g fat, 3 g protein, 26 mg calcium)

Crackers & Cheese: Deli Tidbits: cracker, Colby-Jack cheese slice, slice hard salami, and a stuffed green olive half. Fruit & Nut bite: cracker, smear of cream cheese, strawberry preserves, and slicked toasted almonds. Cranberry bliss: cracker, cream cheese, dried cranberries, chopped. Nacho topper: wheat thin, sour cream, salsa, shredded Mexican blend cheese. Apple bite: cracker, cream cheese, thin slice of apple, pinch of cinnamon sugar.

Cheese Course: sprinkle slices of whole grain bread with crumbled blue cheese and chopped walnuts; top with 2-3 pear slices and broil until cheese melts.

Instant appetizer: cut a sheet of thawed frozen puffy pastry into 12 equal rectangles and bake in a 425 degree oven for 15 to 20 minutes, until puffed and golden. Top each with a little goat cheese or fresh mozzarella and some sliced roasted red peppers.

Cheese spread: mix your leftover cheeses for a tasty spread. Cut hard cheese into small pieces & use room temp cheeses: Starting suggestion: 1 oz manchego, parmesan, and blue cheese, 3 ounces goat cheese, 2 tablespoons cream. Pulse mixture in food processor for about 15 seconds until combines but chunky.

Spiced cranberry dip: spread 1 softened pkg (8oz) low fat cream cheese onto bottom of 9 inch pie pan. Mix 1/2 cup canned whole berry cranberry sauce, 1/4 cup orange marmalade, and 1/8 teaspoon ground red pepper. Spoon over cream cheese. Sprinkle with 1/4 cup toasted slivered almonds. Serve with crackers. Makes 14 servings at 2 tablespoons each.

Hummus

3 hard boiled egg whites mashed with hummus on whole grain wrap

1/4 cup hummus, 1/2 cup red and green pepper slices, and 1 cup cantaloupe

1 1/2 cups raw summer squash with 1/4 cup hummus (150 calories)

Celery and carrot sticks with 2 T hummus

1 whole wheat mini pita, carrots, and 3 tablespoons hummus

Other

Ginger tea or spice tea to boost digestion Besides easing nausea, ginger has been shown to protect against ovarian cancer- it may cause cancerous cells to die

12 ounce light beer with 12 pistachios (150 calories)

2 tablespoons low fat spicy bean dip and 18 baked tortilla chips (150 calories)

4 whole grain crackers with 1 tablespoon honey soy nut butter (150 calories)

Jazzy Popcorn: 2 cups air-popped popcorn with 1 oz reduced fat cheddar cheese or 2 tablespoons grated Parmesan or 1 tablespoon Cajun seasoning or ranch seasoning or cinnamon sugar. Or, add some peanuts

Southwestern wrap: 1 flour tortilla topped with 2 chopped slices avocado and 3 tablespoons black beans (197 calories)

3 tablespoons each raisins and dry-roasted pistachios

Parmesan rice cakes: 2 brown rice cakes spread with 1-teaspoon tomato paste & sprinkle with 2 teaspoons grated Parmesan cheese and season with black pepper. Toast in a toaster oven until cheese melts.

Italian treat (212 calories): 1 (1/2 inch) slice baguette with 1 tablespoon tomato-basil bruschetta topping; enjoy with 5 ounces of white wine

Shrimp stick: Marinate shrimp in olive oil, chili powder, honey, salt, and pepper. Place 3 per skewer and grill

Garlic Pita Chips: coat one side of 6 (6-inch) pitas with cooking spray. Sprinkle the pitas evenly with 1/2 teaspoon (total) garlic salt and 1/4 teaspoon (total) pepper. Cut each pita into 8 wedges; arrange wedges in a single layer on a pan coated with cooking spray. Bake at 350 degrees for 20 minutes or until crisp. Makes 4 dozen chips. Serving size: 4 chips. 80 calories, 0 fat, 3.5 g protein, 0.5 g fiber